Spinning is a popular indoor cycling class in which participants experience hills, speed drills and other virtual terrain. The bike itself features a weighted flywheel to simulate the feelings of inertia and momentum experienced on a real bicycle, toe clips and a resistance mechanism allowing the participant to vary the difficulty of the pedal stroke. Whether you plan to join a group class or use a spinning bike on your own, it is important to take certain steps to get the most out of your ride.
Step 1
Dress appropriately. Choose athletic apparel made from moisture-wicking fabric and an athletic shoe with a firm sole. Loose-fitting shorts and a T-shirt are appropriate. Specially made padded cycling shorts might help alleviate discomfort caused by the relatively slim seat. Cycling shoes may also enhance your ride by providing more stability for the foot.
Step 2
Bring water and a towel. Drink 40 oz. of fluid for a 40-minute ride, as recommended by spinning.com. Split this hydration up by consuming 8 oz. pre-ride, 24 oz. during class and 8 oz. immediately after class.
Step 3
Fit the bike to your body. Ask a certified instructor to help you with bike setup. Insure that, when seated on the bike with your feet locked into the pedals, that your extended leg is at about an 85 percent full extension, the handlebars are a notch or two higher than the seat, and that when your foot hits a 3 o'clock position on the pedal stroke, your knee is directly above the ball of your foot.
Step 4
Pedal in a continuous circle---starting and stopping with a jerky movement can cause injury. Relax your shoulders and maintain a slight bend in your elbows and wrists. While seated, keep your hands near the center of the handlebars---only reach to the ends of handlebars when standing with a strong resistance.
Step 5
Use the tension knob to increase the difficulty of the pedal stroke. Maintain a cadence of between 60 and 110 RPMs throughout your workout to keep your heart rate revved. Add more tension and perform a slower pedal stroke to simulate hills.
Step 6
Build a baseline aerobic level. Exercise in the aerobic range---approximately 60 to 70 percent of maximal heart rate for a period of eight to 12 weeks, as noted by spinning.com. This base gives you the ability to tolerate interval and anaerobic training often offered in more advanced spinning workouts, as well as prevent injury. Go at least 20 minutes.
Step 7
Gradually decrease your tension and slow your pedal stroke to cool down. Get off the bike and perform stretches for the hamstrings, calves, hips and back.
Tips and Warnings
- If you join a class, be sure you find a certified instructor and alert her that you are new. If you experience cramping or numbness in the feet, your shoes may be too tight or you may have your foot too far into the toe clamps.
- Consult a physician before beginning any exercise program.
Things You'll Need
- Indoor flywheel-based cycle
- Athletic clothing
- Water
- Sport towel
- Athletic shoes
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